Duel Workout Day

I had Rugby practice in the afternoon today. Practice consisted of mostly sprint work, and ball movement drills. Usually practice is so intense that I log them in my workouts as a MGW days (Gymnastics, Metabolic & Weightlifting). After practice I wasn't tired like I would be after a normal MGW workout. I felt about as tired as I usually feel after a metabolic day, so I decided to do a GW workout at night, 22:38 to be exact.

Warmup (2 Sets)

• 15xSamson Stretch
• 15xOverhead Squats
• 5xRing Dips
• 10xPushups
• 25xSitups

*Random Image of a person rowing

In addition I also gave the Tabata Wattage Rowing warm-up as described by Angela Hart of CrossFit.

Wattage levels were as follows: 225-240-255-270-285-300-315-330

Result: Excellent addition to a warm-up. Next time I will probably use 250 as my starting wattage, and then work up from there.

WOD Modified Fran

-Thruster 95 lbs
-Jumping Pull-ups
Reps: 21-15-9
Sets: 3

Results:

Time: 9 min 15 sec
A slow and absolutely awkward workout by the end of it.
First set was completely fine by all means.
Second set was a little sloppy on the thrusters and slow on the pull-ups.
The third set was a complete debacle. By that last set I completely lost my form and flow of the thrusters; my set of 9 jumping pull-ups were done in 2 sets. Shame.

Obviously I underestimated the muscle fatigue achieved in the afternoon practice.

Tomorrow, Elizabeth.